7 Reasons why bad posture DOESN’T cause back pain
Does Poor Posture Cause Back Pain? The Truth About Posture and Pain
You’ve probably heard countless claims that bad posture causes back pain or that fixing your posture is the key to relieving neck and back discomfort. Whether it’s from a physiotherapist, chiropractor, personal trainer, or a shirtless Instagram "guru" (SIG), the message is often the same—sit up straight or suffer the consequences.
From parents reminding us to stop slouching to colleagues investing in expensive ergonomic office chairs, the pressure to maintain "perfect posture" is everywhere. But does posture actually cause back pain, or is this just another health myth?
The Myth of "Perfect Posture"
Many people believe that a curved upper back (kyphosis), leg length discrepancies, or mild scoliosis will inevitably lead to back pain. However, research does not support these assumptions. Studies show that even significant postural differences do not necessarily result in pain or disability.
For example:
No link between leg length differences and back pain (Grundy & Roberts, 1984).
No significant difference in lumbar curve or leg length between individuals with severe, moderate, or no back pain (Pope & Bevins, 1985).
No correlation between neck curvature and neck pain (Grob et al., 2007).
600 participants with and without back pain had no significant differences in spinal curves, pelvic tilt, or muscle tightness (Nourbakhsh et al., 2002).
Teenagers with postural asymmetry, excessive kyphosis, or lumbar lordosis were no more likely to develop back pain in adulthood (Dieck et al., 1985).
Pregnant women with increased lumbar curve did not have higher rates of back pain (Franklin et al., 1988).
Workers with frequent awkward postures did not experience higher levels of back pain (Lederman, 2010).
While there are occasional studies suggesting some association, the overwhelming majority indicate that posture is not a direct cause of back pain.
What Actually Causes Back Pain?
If posture isn’t the culprit, what is?
Factors proven to contribute to back pain include:
Stress and anxiety – Mental health can directly influence physical pain.
Depression – Strong links exist between chronic pain and depression.
Lack of movement or excessive exercise – Too little or too much activity can contribute to pain.
Job satisfaction – People who dislike their jobs report more back pain.
Smoking – Tobacco use has been associated with chronic pain conditions.
Surprisingly, even if "bad posture" were proven to cause pain, there is still no strong evidence that "correcting" it leads to pain relief.
Why Doesn’t Posture Matter?
The Body Adapts – Your body is highly adaptable. If you’ve been slouching since your teenage years, your spine, muscles, and joints have adjusted accordingly. Forcing a new posture may cause discomfort rather than relief.
No Universal "Perfect Posture" – Everyone’s body is different. There is no single ideal posture that applies to everyone. Your build, genetics, and age all influence your natural alignment, and that’s okay.
What Should You Do Instead of "Fixing" Your Posture?
🔹 Move Frequently – Sitting or standing in one position for too long is more problematic than posture itself. Change positions every 15–20 minutes. Take a call while walking or chat with a colleague instead of sending an email.
🔹 Stay Active – If you have a physical job, take breaks to reduce fatigue. If you work at a desk, introduce gentle movement throughout the day.
🔹 Prioritize Comfort – Your workstation should allow for comfortable sitting and working positions. If you're working from home, switch between different seating options.
🔹 Manage Stress – Mental well-being plays a huge role in physical pain. Relaxation techniques, breathing exercises, and mindfulness can help reduce pain intensity.
Need Help with Back Pain? Let’s Talk!
If you’re struggling with back pain and feel overwhelmed by conflicting advice, a physiotherapy assessment can help. Instead of worrying about posture myths, let’s focus on real, evidence-based strategies to get you moving and feeling better.
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